High Protein Creamy Cajun Chicken with Garlic Rice Recipe
A delicious and high-protein recipe featuring tender Cajun-spiced chicken breast served over fluffy garlic Cajun rice, all topped with a rich and creamy Cajun sauce made from cream cheese and Parmesan. This dish balances bold spices with creamy textures for a satisfying meal perfect for lunch or dinner.
- Prep Time: 10 minutes (plus overnight marination)
- Cook Time: 25 minutes
- Total Time: Overnight + 35 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Stovetop
- Cuisine: Cajun, American
- Diet: Low Fat
Ingredients
Scale
Cajun Seasoning Mix
- 1 tsp Salt
- 1 tsp Black Pepper
- 1 tsp Garlic Powder
- 1 tsp Onion Powder
- 1 tsp Oregano
- 1 tsp Thyme
- 1 tsp Paprika
- 1 tsp Chilli Powder
Chicken Marinade
- 800 g Chicken Breast, cut into halves
- 1.5 tbsp Cajun Seasoning Mix
- 2 tsp Olive Oil
- 25 g Grass Fed Butter for Cooking
Fluffy Cajun Rice
- 2 cups Uncooked long-grain rice (or 4 cups cooked/day-old rice)
- 1 Medium Red Onion, chopped
- 4–5 Garlic Cloves, chopped
- ½ tbsp Cajun Seasoning Mix
- Fresh Parsley for garnish
Creamy Sauce
- 15 g Grass Fed Butter
- ½ tbsp Cajun Seasoning Mix
- 250 ml Milk
- 150 g Light Cream Cheese
- 40 g Parmesan cheese
Instructions
- Marinate the Chicken: Combine chicken breast pieces with 1.5 tbsp of Cajun Seasoning Mix and 2 tsp olive oil. Make sure each piece is well coated. Refrigerate overnight in an airtight glass container for maximum flavor infusion.
- Cook the Chicken: Heat a pan over medium-high heat and melt 25 g grass-fed butter. Add the marinated chicken pieces and cook until they develop a crispy, golden crust. Once done, remove from heat and let rest a few minutes before slicing into strips.
- Sauté Aromatics: In the same pan, add chopped red onion and garlic cloves. Sauté until fragrant, then stir in ½ tbsp Cajun Seasoning Mix.
- Prepare the Cajun Rice: Add day-old cooked rice to the pan with the onions and garlic. Toss to coat the rice evenly with the seasoning and aromatics.
- Make the Creamy Sauce: Lower the heat and melt 15 g butter in the pan. Stir in ½ tbsp Cajun Seasoning Mix, then slowly whisk in 250 ml milk. Warm gently, then add 150 g light cream cheese and 40 g Parmesan. Stir continuously until the sauce is smooth and creamy.
- Assemble the Dish: Layer the Cajun rice on plates, top with the sliced crispy chicken, drizzle the creamy sauce over everything, and garnish with fresh parsley for a vibrant finish.
Notes
- Marinate the chicken overnight to maximize flavor absorption.
- Cook chicken on medium-high heat for a crispy golden crust; allow it to rest before slicing.
- Use day-old cooked rice for best texture and flavor integration in the rice.
- Sauté onions and garlic until fragrant before adding spices to bring out their aroma.
- Keep the sauce’s heat low to prevent curdling and ensure a smooth consistency.
Keywords: High Protein Creamy Cajun Chicken, Cajun Chicken with Garlic Rice, Creamy Cajun Sauce, Healthy Cajun Chicken, High Protein Dinner
